10.9.19

CrossFit Texarkana – CrossFit

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Warm-up

3 Rounds

Minute 1: 45 Seconds Easy Row

Minute 2: 45 Seconds Drills

Minute 3: 45 Seconds Active Spiderman + Hamstring Stretch

45 Seconds of Work + 15 Seconds For Transition to Next Station

DRILLS

Round 1: Air Squats

Round 2: Glute Bridges

Round 3: Glute Bridge Walkouts

MOBILITY

Couch Stretch: 90 Seconds Each Side

Primer

5 Air Squats

100 Meter Run

5 Calorie Row

100m Weighted Run

WOW Air (Time)

3 Rounds:

50 Air Squats

400 Meter Run

30/24 Calorie Row

200 Meter Weighted Run (50/35)

Posted in WOD